New clipless pedals, knee pain
I bought clipless pedals this past weekend, never rode them before. On the 13 mile ride home from REI, everything was great, I noticed that I was getting more efficiency. I then did 20 miles on Sunday, same result, everything was great. Monday I didn't ride, but my legs were sore, probably from using different muscles. Tuesday I did my 24 mile commute and started developing knee pain and my legs were very stiff. I don't worry so much about the stiffness, but want to keep a close eye on the knees. Today I did the commute and both knees are sore just under the kneecap on the lower side.
The mechanic at REI put the cleats in the default position on the shoes. I've ridden almost 3k miles in the past year and never had knee pain, but I was placing the pedal under the middle of my foot, not on the ball where the cleats place you.
I'm wondering if I should move the cleats a notch towards the back of the shoe and see if it makes an improvement. Maybe if it does, then look at moving them back to where they are now after I get used to it. Any suggestions?